If you’re shopping just the perimeter of your grocery store, thinking you’re selecting the best foods for your health, think again. That recommendation is outdated – yet we still read and hear the mantra. Being ready to make quick, nutritious meals requires having 10 ingredients on hand. How many of these do you have in your pantry?

1. Coconut Milk: I keep a stash of light and regular coconut milk on hand at all times. From a base for soup to infused rice to smoothies or a curried vegetable side dish, coconut milk does wonders for taste and nutrition. It’s rich in lauric acid which raises HDL; it’s high in fiber, magnesium (beneficial for athletes to prevent cramping) and provides phosphorus for strong bones.
2. Sweet Potatoes or Yams: Potatoes have a long shelf life and can be a multiple-purpose mealtime ingredient. Stuff, bake, roast or incorporate these varieties into your diet for a good dose of fiber and the antioxidant vitamins A and C.
3. Lentils: My favorites are peppery French Lentils, or Lentils du Puy, but brown, orange, red and green are each delicious and rich in protein, low in fat, high in fiber and a defender of cardiac health. They’re ideal for soup, veggie burgers and curries.
4. Pasta: Is the perfect foundation for a simple, healthy dinner. In my pantry, I have three shelves stocked with pasta of all types. There’s campanelle, cavatappi, tagliatelle and pappardelle. Half the fun is trying new shapes; seek them out. The other half is creating something delicious from this carbohydrate-rich energy source.
5. Sardines: Having cans of sardines at-the-ready is a fast way to consume essential, heart-healthy omega-3 fatty acids. Sardines rival salmon, when it comes to nutrition, plus they’re a source of calcium. Spread them on crackers; toss them in pasta, or add them to salad.
6. Peanut and Canola Oils: For healthy stir-frying, peanut oil should be your number one choice, since it has a high smoke point. It also may boost your good cholesterol. Canola oil has a near perfect Omega-6 to Omega-3 ratio; make it your oil of choice when you need oil with a neutral flavor.
7. Quinoa, Freekeh and Aromatic Rice: Quinoa is a high-protein seed. Freekeh is a roasted green wheat, and aromatic rices include jasmine and basmati. Any of these will elevate a meal’s flavor and nutrition profile. Grains reward the creative cook, so experiment!
8. Tomatoes: Every pantry should have canned whole tomatoes, crushed, chopped and pureed tomatoes and the essential tomato paste. Cooking tomatoes, particularly in olive oil, facilitates their disease-fighting potential.
9. Frozen Veggies: Broccoli, kale, spinach, green beans, peppers, the list could go on and on. Anything that strikes your fancy in the fresh produce section is worth having on hand, in your freezer. You can make a quick stir-fry or a nice side to compliment dinner.
10. Eggs: They’re practically perfect, containing more nutrients per calorie than any other food. You can use them for any meal, and they make an ideal snack.